The first phase of the Atkins diet, called the induction phase, limits your carb intake to less than 20 g a day, which is very low compared to the average of 300 g a day consumed by most Americans. This very low level of carbohydrate intake is recommended during the initial phase of the Atkins program to help you start losing weight quickly and killing your carbohydrate cravings within a few days. However, switching to the induction phase of the Atkins diet can be a drastic dietary change that can cause side effects.
Induction Flu
The side effects often experienced by Atkins dieters when first getting started with a low-carb diet are referred to as the induction flu. Just like a flu, these symptoms are usually mild and resolve by themselves within a few days. Feeling tired, fatigued and lethargic are among the most common side effects experienced during the initial phase of the Atkins diet, but other dieters may also suffer from headaches, irritability and constipation.
Carbohydrate Withdrawal
Carbohydrate withdrawal is one of the reasons why you may feel so tired when starting following an Atkins diet. More than half of the calories consumed on a standard American diet are provided by carbohydrates and cutting them out of your diet forces your body into using new metabolic pathways. Instead of relying on carbohydrates for energy, your body has to learn how to efficiently burn fat, which comes from both your diet and body stores. This process can take a few days, during which time your cells are not getting as much energy as before. This makes you feel tired.
Dehydration
Dehydration is common in dieters when first eating the Atkins way. Restricting your carbohydrate intake results in a loss of excess water from your body, due to the naturally diuretic effect of low-carb diets. If you do not drink enough to compensate the fluid loss, you can become dehydrated; fatigue is one of the most common symptoms of dehydration. Other symptoms associated with the Atkins induction flu are also the result of dehydration.
Alleviating the Symptoms
When starting on the Atkins diet, a bit of patience is needed to allow your body to fully adjust to it. During this period, ensure you get enough protein and fat in your diet to help smooth out the transition by supplying your body with enough energy. Staying hydrated is also important to alleviate or prevent fatigue. Aim for eight glasses of water a day. The Atkins diet also suggests supplementing your diet with either 1/2 tsp. of salt, 2 tbsp. of soy sauce or 2 cups of broth a day during the induction phase to balance your electrolytes and keep you hydrated. Consult your doctor first if you take blood pressure medications or have been told to reduce your sodium intake.
References
- Atkins: The Program
- "The New Atkins for a New You"; Eric C. Westman, et al.; 2010
- Atkins: General Trouble Shooting
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